Specify the limits of duration/distance, stress points and time/distance per zone for your desired workout. Blank fields will be ignored.

Pro tip: Include a zone in your workout in one of the following ways: (1) enter a minimum time only (decimal values allowed) to include the zone without a maximum, or (2) enter the maximum zone time only to include the zone up to a certain maximum, or (3) set minimum and maximum times. A minimum zone time of 0 means that the zone will be optional for the workout.

Bike only:

Duration:

-

minutes

Time in Free ride:

-

minutes

Time in Z1 (Active recovery):

-

minutes

Time in Z2 (Endurance):

-

minutes

Time in Z3 (Tempo):

-

minutes

Time in Z4 (Lactate threshold):

-

minutes

Time in Z5 (VO2max):

-

minutes

Time in Z6 (Anaerobic capacity):

-

minutes

Stress points:

-

stress points

Run only:

Distance:

-

meters

Distance in Free ride:

-

meters

Distance in Z1 (Active recovery):

-

meters

Distance in Z2 (Endurance):

-

meters

Distance in Z3 (Tempo):

-

meters

Distance in Z4 (Lactate threshold):

-

meters

Distance in Z5 (VO2max):

-

meters

Distance in Z6 (Anaerobic capacity):

-

meters

Browse Zwift workouts

Select a workout category to view the workouts.All workouts and training plans reproduced with permission from Zwift.

Browse custom workouts

Custom workouts created and submitted by other Zwift enthusiasts. Select a plan to view the workouts.Do you want to share your own custom workouts too? Contact us at info@whatsonzwift.com. Please read our Terms and conditions first.

On PC and Mac, manually

Step 1: Download

Step 2: Place

Place the downloaded .zwo file in the folder found at \Documents\Zwift\Workouts\{userid} (on both Mac and Windows), where {userid} is your Zwift user id number as the folder name.

Step 3: Zwift

After opening Zwift, the new workout should now appear under Custom Workouts in the Zwift workouts screen. One exception to that is when the workout includes a category definition. In that case the workout will not appear under Custom Workouts, but in its own category. Enjoy the ride!

On iOS (iPhone, iPad, iPod), manually

Step 1: Download

On your PC/Mac, download the .zwo file using the Download button (only visible for custom workouts).

Step 2: Use iTunes

Connect your iOS device to your computer, open iTunes and click on the device icon in the iTunes toolbar. Click on Apps in the tree on the left side to view apps on the device, scroll all the way down to File Sharing and select Zwift from the Apps list. Under Zwift Documents select Zwift and click "Save To...". Now open the folder in the location were it was saved on your PC/Mac and add the workout in the Zwift\Workouts\{userid} folder, where {userid} is a folder with your Zwift user id number as the folder name. In iTunes, click "Add..." to add the updated Zwift folder and click "Replace". iTunes will now copy the files to your iOS device.

Step 3: Zwift on iOS

After opening Zwift on iOS, the new workout should now appear under Custom Workouts in the Zwift workouts screen. Enjoy the ride/run!

Synchronize workouts automatically

Step 1: Download

On your PC/Mac, download the .zwo file using the Download button (only visible for custom workouts). Place the downloaded .zwo file in the Zwift Workouts folder on your PC/Mac or iOS device (see FAQ's above).

Step 2: Upload from PC/Mac or iOS

Open Zwift on the device where you added your custom workouts. Zwift will start uploading the new workouts to the cloud.

Step 3: Sync custom workouts

Now open Zwift on another device. The new workouts should now start synchronizing from the cloud and will appear under Custom Workouts in the Zwift workouts screen. Enjoy the ride/run!